Lo Carb, High Fat (LHCF) Diet - some questions..

ahmad0420
ahmad0420 Posts: 3
edited November 2024 in Health and Weight Loss
Hey guys, I'm just starting out on LHCF diet for fat loss. I have a couple of friends that tried this and it worked for them, that's why I'm on it now.

However I still have a few unanswered questions regarding this diet:

1. How do I consume high fat food without increasing my cholestrol intake?
2. I have a 108g fat goal per day, and find it hard to achieve the required amount without being worried of eating fatty food. How do I solve this?
3. Can carbs come from starchy food - rice, pasta, noodles - as long as it's below 50g?
4. Is it true I don't have to follow exactly the calories needed, but instead eat until I feel full?
5. Has this worked on any of you?

Thanks!

Replies

  • elphie754
    elphie754 Posts: 7,574 Member
    ahmad0420 wrote: »
    Hey guys, I'm just starting out on LHCF diet for fat loss. I have a couple of friends that tried this and it worked for them, that's why I'm on it now.

    However I still have a few unanswered questions regarding this diet:

    1. How do I consume high fat food without increasing my cholestrol intake?
    2. I have a 108g fat goal per day, and find it hard to achieve the required amount without being worried of eating fatty food. How do I solve this?
    4. Can carbs come from starchy food - rice, pasta, noodles - as long as it's below 50g?
    5. Is it true I don't have to follow exactly the calories needed, but instead eat until I feel full?
    6. Has this worked on any of you?

    Thanks!

    Unless you have a medical condition, low carb is not needed. I would personally find a low carb diet torture lol.

    1- recent studies have shown that dietary cholesterol does not play as big of a part in cholesterol levels in the blood as previously thought, so I would not worry as much about this.

    2- Incorporate some high healthy fat foods (like nuts).

    3- you seem to have edited and skilled this number lol

    4- not sure what people reccomend since I don't follow lchf.

    5- not true. Regardless of if you choose to eat low carb or not, you still need to watch calories. If you eat too many calories you will not lose and may gain weight.

    6- can't say since I don't use it
  • JPW1990
    JPW1990 Posts: 2,424 Member
    Start here: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

    You won't find a whole lot of help in the main forums.

    Cholesterol is a non issue, within 3 months you should see HDL improve, and within 12 months, LDL. The point of a high fat diet is that you are supposed to eat fatty food. The fat is replacing the carbs, and if you don't eat more fat, you'll make yourself sick. You can get your carbs from wherever you want, but those starchier foods are also the ones more likely to cause cravings, which negates the entire purpose of doing LC. There's also the issue of nutrition. If you're trading all your veggies for the day to make room for rice, it doesn't matter how many calories you consume, you're going to be deficient in something. As for the calories, you will not lose weight unless you're at a deficit. You do not need to micromanage your deficit to have one, any more than you need to see oxygen to be able to breathe. The point of eating until you feel full is on high fat, you'll feel full a lot sooner than you would on carbs, and you won't have the constant cycle of insulin response telling you that you need to eat more even when you're not really hungry. Again, that's where including things like rice and pasta will defeat the purpose - you'll be hungry again right after you eat them.

    I've been on it 15 years, you'll find others in the group I linked with varying times on it, some old, some new. It works if you do it right and pay attention. It doesn't work if you plan to lose some weight, then go right back to eating excess calories the day you stop.
  • s2mikey
    s2mikey Posts: 146 Member
    ahmad0420 wrote: »
    Hey guys, I'm just starting out on LHCF diet for fat loss. I have a couple of friends that tried this and it worked for them, that's why I'm on it now.

    However I still have a few unanswered questions regarding this diet:

    1. How do I consume high fat food without increasing my cholestrol intake?
    2. I have a 108g fat goal per day, and find it hard to achieve the required amount without being worried of eating fatty food. How do I solve this?
    3. Can carbs come from starchy food - rice, pasta, noodles - as long as it's below 50g?
    4. Is it true I don't have to follow exactly the calories needed, but instead eat until I feel full?
    5. Has this worked on any of you?

    Thanks!

    1) Cholesterol is a NON factor for the vast majority of people. The Govt and Health industry screwed up. You can blame the Pharma companies who profit massively from statins but thats for another discussion. Dont worry about cholesterol at all. I eat lots of eggs 4x-5x a week and have zero issues.

    2) Fats are good for us provided they are mostly of the "good" type that you get from oils, nuts, lean meats, etc. Eat them without worry. Once again, the Govt and medical industry was wrong about low-fat diets being good. They are NOT good at all.

    3) Yes - all of those are decent carb sources. Veggies and Grains are the best bets since they are slow digesting versus "quick" carbs like sugary stuff. You know the drill. IMO, 50g of carbs is WAY too low of a daily intake. The super-low-carb thing has gotten out of hand IMO. Im pretty lean and eat close to 200g of carbs a day, sometimes more. Im fairly active too but even so, do NOT fear carbs!

    4) Eating until full is always a good plan. I personally try to hit my calorie/macros each day but it doesnt always work out. I never "stuff" myself though. If Im full, Im full!

    5) Whats "worked" for me is stsicking to a lean diet about 90% of the time and splurging here and there. Staying the course as far as weight training & cardio also makes a huge difference. I keep my cheating to reasonable levels and even throw down some good beers on weekends. Im also careful to rest at least 2 days a week.

    Hope that helps.

  • livingleanlivingclean
    livingleanlivingclean Posts: 11,750 Member
    It's LCHF.

    If you're worried about eating fatty food, why are you trying a "diet" that requires you to eat lots of fat?

    If I only had 50g carbs a day there's no way on earth you'd find me eating rice or pasta! You need to be eating a nutrient dense diet, from vegetables and fruit predominantly, and you'll easily reach your 50g's just in vegies (and nuts/seeds/avo if you're including those). You also need fiber and wouldn't get enough if you get all your carbs from rice or pasta.

    You'll get results eating in a deficit no matter what food you choose to eat. I like carbs, they help me train better, recover better, and I love fruit and vegetables too much to restrict my carbs that much.
  • ahmad0420
    ahmad0420 Posts: 3
    Thanks guys. Really good help here!

    Im doing well with cutting of carbs, but finding a bit challenging to meet my daily fat requirement.
  • Liftng4Lis
    Liftng4Lis Posts: 15,149 Member
    Avocados, nuts, oils, are some healthy fats. Remember, it still comes down to CICO.
  • Lrdoflamancha
    Lrdoflamancha Posts: 1,280 Member
    JPW1990 wrote: »
    Start here: http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

    You won't find a whole lot of help in the main

    Follow this link and read the Launch Pad... Lots of great info there. You will need to completely change your way of thinking about fats and carbs...
  • softblondechick
    softblondechick Posts: 1,275 Member
    Carbs, best from veggies. Eating bread or rice will blow your carbs too high.

    Fats, my opinion, which differs from the HFLC crowd, is not to load up on the bacon, cream, and steak. Fats from avocado, nuts, olive oil seem to be a healthy lifestyle.

    The issue is to watch the carbs. You go over, and still eat high fat, you won't lose weight.

    Going into ketosis, is the goal. Your breath stinks, and your body odor is...well, I was working out and went for more deodorant. I keep some in my car. And that is with two showers a day! (Things no one else admits about ketosis).
  • feisty_bucket
    feisty_bucket Posts: 1,047 Member
    ahmad0420 wrote: »
    4. Is it true I don't have to follow exactly the calories needed, but instead eat until I feel full?

    No, don't "listen to your body." Your body is a freaking liar. Trust the math and it will all work out.
    6. Has this worked on any of you?

    "Worked," in the sense that my bloodwork is very good and I've been eating this way for a few years now. Bodyfat management is easy as well, with fasting techniques. One effect of LCHF is that your blood sugar will be stable and you can eat or not eat when it's best. Instead of being overwhelmed with compulsions due to the spike/crash cycle.

    Also, don't be afraid of fat in meat. You're made of meat. Absorb some more, take its lifeforce, gain the strength and cunning of the mighty puma. Or the cow.
  • feisty_bucket
    feisty_bucket Posts: 1,047 Member
    softblondechick wrote: »
    watch the carbs. You go over, and still eat high fat, you won't lose weight.

    Going into ketosis, is the goal.

    That's a whole separate scenario though. LCHF doesn't imply ketosis. OP could continue into ketosis or not.
This discussion has been closed.

Categories